Zakudya 10 zapamwamba kwambiri za calcium

Calcium ndi chinthu chofunikira kuti thupi liziyenda bwino. Mwa munthu wamkulu mumakhala calcium yokwanira 2 kg, koma pamafunika kukonzanso nthawi zonse.

Avereji ya calcium tsiku lililonse kuchokera kwa munthu wazaka zapakati pa 18 mpaka 50, osadwala matenda ena aliwonse, pafupifupi 1000 mg. Pomwe achinyamata, ana, okalamba ndi amayi apakati amafunika izi mochulukirapo.

Chifukwa chomwe timafunikira calcium:

• kulimbikitsa mafupa, tendon ndi chichereŵechereŵe
• khungu labwino
• misomali yolimba ndi tsitsi lolimba
• kukhazikika kwa dongosolo la endocrine
• Kulimbitsa makoma a ziwiya, kukhazikika kwa mtima wamtima
• kulimbitsa kwamanjenje (kuwongolera zotsatira)
• mphamvu ya mitsempha yolimbikitsira kukumbukira magwiridwe antchito
• kulimbikitsa mano, kuchepetsa chiopsezo chowola mano

Zakudya 10 zapamwamba zomwe zili ndi calcium

Ganizirani zinthu zomwe zili ndi calcium yambiri, zomwe ziyenera kuphatikizidwa muzakudya zanu ngati mukufuna kuti mano, tsitsi, khungu, mafupa, mafupa, mafupa, mafupa, ndi mitsempha zikhale bwino kwambiri.

1. Tchizi ndi mkaka

Pafupifupi mitundu yonse ya tchizi imakhala ndi calcium yambiri, koma kuchuluka kwambiri kwa durum. 100 g wa tchizi Parmesan, cheddar, Zolemba, Dutch muli pafupifupi 1,000 mg ya calcium. Kashiamu wocheperako mu tchizi lofewa: Adygei, feta, Camembert, ili ndi pafupifupi 500 mg ya calcium. Tiyenera kukumbukira kuti tchizi ndi chakudya chopatsa thanzi, chifukwa chake kugwiritsa ntchito kwambiri kumayambitsa kunenepa. Kuphatikiza apo, imatha kukhala ndi mafuta ambiri kapena lipoproteins. Ngati mutaya thupi, musadye magalamu 50 a tchizi chamafuta patsiku.

Tchizi chabwino chimakhala ndi vitamini B. B1 yobwezeretsa mphamvu, imawonjezera mphamvu. B2 ndiyofunikira makamaka kwa ana, chifukwa kusowa kwake kumatha kubweretsa chitukuko chochedwa. B12 imakhudzidwa ndikupanga maselo amwazi, omwe amanyamula mpweya komanso amapereka mphamvu.

Muli calcium yambiri ndi zinthu zina zamkaka. Mu magalamu 100 a mkaka muli 120 mg wa calcium, ndi 100 g wa kanyumba tchizi - 165 g calcium. Mkaka wa ufa uli ndi 1000 mg wa calcium pa 100 g yazinthu, motero, ndiwopatsanso bwino kwambiri zinthu zowunikira izi m'thupi.

Zomwe muyenera kudya: 50 g Dutch tchizi patsiku, 300 g wa kanyumba tchizi kapena 500 magalamu a mkaka amapereka 50% yamtengo wapatali wa calcium tsiku lililonse.

2. Sesame

Sesame yopanda tanthauzo ili ndi calcium yambiri (1000 mg pa 100 g ya mankhwala). Hulled nthangala za zitsamba amataya gawo lalikulu la mchere (60 mg pa 100 g ya mankhwala), komabe chakudya cholemera kashiamu. Mbewu yaiwisi yaiwisi ingagulidwe m'madipatimenti azakudya zabwino, ndi bwino kutenga chinthu chofiirira kapena chakuda. Sesame idzakhala yowonjezera kuwonjezera pa tirigu wanu wam'mawa, koma mutha kuwonjezera mu saladi ndi mitanda.

Mbeu za Sesame zili ndi phytosterol, yomwe imalimbitsa chitetezo cha mthupi, chifukwa chake nthangala za zitsamba zitha kukhala zothandiza kwa ana omwe ali m'malo achitetezo. Ndiwothandiza makamaka kwa azimayi, popeza imathandizira kwambiri ma genitourinary system ndipo imathandizira libido. Sesame ndiyofunikira pakuchepetsa thupi chifukwa ili ndi sesamin , chinthu chomwe chimawonjezera kagayidwe kake ndikuchepetsa mafuta owopsa m'magazi.

Kudya: Magalamu 30 a nthangala za zitsamba zakuda kapena zofiirira zimapereka 30% yamtengo wapatali wa calcium tsiku lililonse.

3. Sardini

Calcium si nyama ya sardines, ndipo m'mafupa awo, choncho akulimbikitsidwa kudya sardines apamwamba mu mafuta kapena chitsime kuti azifalitsa nsomba mu madzi ake, kotero kuti mafupa anali ofewa. Sardines mu mafuta ndi wandiweyani kwambiri, choncho si bwino kwa anthu amene akufuna kuonda, koma ena onse sardine ndi chinthu chofunika ndi mkulu zili kashiamu. Nsomba 4 zapakatikati zimakhala ndi 200 mg ya calcium, yomwe ili pafupifupi 20% ya mtengo watsiku ndi tsiku. Inde, musadzaze chizolowezi cha tsikulo kwa sardines.

Sardines yodzaza ndi vitamini B12, komanso imakhala ndi mapuloteni ambiri othandiza komanso chakudya chochepa. Chifukwa cha kuphatikiza kwa thupi kuchokera kuzogulitsazo, mphamvu yayitali yayitali. Izi ndizothandiza musanapite kuntchito kapena ntchito yolemetsa, chifukwa zidzatheka kwa nthawi yayitali kuiwala za njala. Komanso sardines ali ndi omega 3 yolemera, yomwe imalimbitsa mtima wamitsempha ndikuthandizira kupewa matenda amtima.

Zomwe muyenera kudya: 4 sardines patsiku imapereka 20% yamtengo watsiku ndi tsiku wa calcium.

4. Maamondi

Ndi mankhwala okhala ndi calcium yambiri: magalamu 100 a maamondi atsopano, pafupifupi 269 mg ya calcium. Maamondi sayenera kudya zochuluka chifukwa amatha kusokoneza thupi mochuluka. Kuphatikiza apo, mtedza ndi chinthu chopatsa thanzi kwambiri. Komabe, amondi amakhala ndi chakudya chocheperako - zochepa zochepa ndizokwanira kuti mphamvu zitheke kwa ola limodzi kapena kupitilira apo.

Koma ma amondi ochepa okha amadzaza gawo lalikulu la kashiamu m'thupi. Pamodzi ndi chithandizo cha calcium khungu, tsitsi ndi misomali zimapanga vitamini A yomwe imalimbitsanso mafupa ndipo imakhala mu amondi wambiri. Amondi amakhalanso ndi mavitamini B1, B2, B3, B5, B6, B9, omwe nthawi zambiri amawonjezera magwiridwe antchito, amawonjezera mphamvu komanso amapereka mphamvu zambiri mthupi. Maamondi ali ndi potaziyamu wochuluka, womwe umapangitsa ubongo kugwira ntchito, umakhazikika bwino ndi asidi-zamchere, zomwe zimakhudza mawonekedwe ndi thanzi.

Kudya: Magalamu 30 a maamondi patsiku amapereka 10% yamtengo wapatali wa calcium tsiku lililonse.

5. Mazira a nkhuku

Dzira la nkhuku, yolk yake ndi mankhwala olemera mu calcium. Ndipotu kwambiri zili kashiamu mu chipolopolo chake, kotero anthu ena amalangiza kusinja mu mtondo ndi kudya ndi chakudya. Koma timaganizira njira yodyedwa kwambiri.

Mu 100 g wa dzira yolk lili 136 mg wa calcium. Iye ndiye mazira opatsa thanzi kwambiri (54 kcal), omwe ali ndi zinthu zina zambiri zothandiza. Kuonjezera apo, yolk ndi mafuta abwino, popanda omwe sangathe kuchita thupi. M’gawuli mulinso vitamini D amene dzuŵa limapanga kusakwanira m’thupi popanda kumuvulaza. Yolk ndi yofunika kwambiri kwa anthu omwe sakhala padzuwa kawirikawiri. Lilinso ndi vitamini K wambiri, zomwe zimapangitsa kuti magazi azitsekeka bwino komanso amathandizira kuti mapuloteni azigaya bwino.

Komabe, mapuloteni a dzira amakhala ndi amino acid ochuluka omwe thupi limafunikira kuti apange minofu. Langizani kuti muzidya dzira limodzi patsiku kuti mupange zofunikira zofunikira.

Zomwe muyenera kudya: Mazira 4 athunthu amapereka calcium yokwanira 10% tsiku lililonse.

6. Ndine

Soy ndi chinthu chokhala ndi calcium yambiri. Mu 100 g ya soya yophika imakhala ndi 100-200 mg ya calcium, koma siyimachepetsa kuthekera kwa soya. Calcium yambiri ili mu soya tofu (283 mg / 100 g) ndi mapuloteni a soya, abwino kwa othamanga, onenepa (363 mg). Koma ngakhale mu mawonekedwe oyera kapena mbale ya soya akhoza kukhala 20% yamtengo wapatali wa calcium tsiku lililonse, motero tikulimbikitsidwa tsiku lililonse osachepera 200 g. Uyu ndiye amene amasunga zolembera zomwe zili ndi calcium.

Zakudya zamasamba a soya ndi chakudya cha bifidobacteria, chomwe chimalepheretsa kutuluka kwa maselo a khansa. Soy ali ndi michere yambiri (makamaka yoyera, yopangika pang'ono) komanso chinthu chotsika kwambiri cha kalori. Chifukwa chake, soya ndioyenera kuti anthu azilemera ndikuchepetsa. Soy amatchedwa "mtsogoleri wamkulu"- zakudya zokhala ndi michere yambiri, chifukwa soya amalembanso kuchuluka kwa magnesium, potaziyamu ndi phosphorous.

Zakudya zambiri: 100 g tofu kapena 300 g wa soya patsiku amapereka 30% yamtengo wapatali wa calcium tsiku lililonse.

7. Chikwawa

100 g ya mbewuyi ili ndi 86 mg ya calcium. Rhubarb ndi mankhwala athanzi kwambiri omwe ali ndi calcium yambiri, omwe ambiri amanyalanyaza. Monga kabichi, sataya katundu wake pa kutentha kutentha. Ndikofunikira makamaka kwa ana ndi achinyamata omwe ali mu kukula, thupi lawo limafuna calcium yochuluka. Mu 100 g ya rhubarb ndi 21 kcal ndi 4.5 g yamafuta, zomwe zimapangitsa kuti mankhwalawa akhale otetezeka, koma ndi opatsa thanzi.

Vitamini K, yomwe imayambitsa ubongo, ndi 25% yofunikira tsiku lililonse mu 100 g ya rhubarb. Rhubarb imathandizanso kukumbukira magwiridwe antchito, imapewa matenda Alzheimer's. Ili ndi vitamini A wambiri, yomwe imachedwetsa njira yakufa kwamaselo. Izi zikutanthauza kuti kuchuluka kokwanira kwa mavitaminiwa kumachedwetsa ukalamba. Komanso kugwiritsa ntchito vitamini A pafupipafupi kumachepetsa chiopsezo cha khansa.

Zomwe muyenera kudya: 200 magalamu a rhubarb apereka 15% yamtengo wapatali wa calcium tsiku lililonse.

8.Lobster (nkhanu)

Crustaceans (shrimps, nkhanu, nkhanu) - zakudya zokhala ndi calcium zambiri chifukwa cha zida zawo za chitin. Nyama yanthete imakhala yodzaza ndi zinthu zothandiza ndipo magalamu 100 a nkhanu amakhala ndi 96 mg ya calcium (mu crustaceans ina pang'ono). izi otsika kalori mankhwala omwe ali ndi carbs ochepa koma okhala ndi mapuloteni ambiri, chifukwa chake amadziwika kuti ndi chakudya.

Lobster ili ndi michere yambiri, mavitamini ambiri, kuphatikiza PP, K, E ndi A. Izi zimalimbitsa mitsempha yamagazi, zimachepetsa kuthamanga kwa magazi, zimalimbikitsa chimbudzi chokhazikika. Amathandizira kwambiri njira zoberekera za amayi ndipo amalimbikitsa kupanga testosterone mwa amuna. Katemera wa Chitin nthawi zambiri amagwiritsidwa ntchito zodzikongoletsera kuti muchepetse ukalamba.

Zomwe muyenera kudya: 200 magalamu a lobster adzapereka 20% yamtengo watsiku ndi tsiku wa calcium.

9. Kabichi (kabichi)

100 g wa kabichi ali ndi 48 mg ya calcium, yomwe ndi yambiri, kupatsidwa otsika kalori mankhwala. Kashiamu imatsukidwa kuchokera mu kabichi panthawi yachakudya, motero kabichi wouma, wowiritsa, wophika akadali mankhwala okhala ndi calcium yambiri. Itha kudyedwa yambiri, chifukwa imangokhala ndi chakudya chambiri, komanso mapuloteni athanzi.

Kabichi ndi "Wapamwamba". Ndi potaziyamu ndi magnesium yambiri ndipo ili ndi aliraza asidi omwe samapezeka kawirikawiri muzakudya wamba: asidi uyu amateteza kusintha kwa chakudya kukhala mafuta. Mu kabichi muli mavitamini U osowa, omwe ndi othandiza pakhungu pamimba. Mwachitsanzo, ndikofunikira kugwiritsa ntchito gastritis ndi zilonda zam'mimba popeza kabichi imatsitsa acidity m'mimba.

Zomwe muyenera kudya: 200 magalamu a kolifulawa patsiku adzapereka 10% ya mtengo watsiku ndi tsiku wa calcium.

10. Nkhuyu

Nkhuyu 100 g zili ndi 35 mg ya calcium. Nkhuyu amawerengedwanso kuti mtsogoleri wamkuluchifukwa ili ndi zinthu zingapo zothandiza, kuphatikiza chinthu chomwe chili ndi calcium yambiri. Sichitaya zinthu zake zothandiza ngakhale mu mawonekedwe owuma. Mu 100 g ya mankhwala muli ma 54 calories okha, koma magalamu 12 a chakudya, zomwe zimapangitsa nkhuyu kukhala zopatsa thanzi, zopangira zabwino. Nkhuyu zothandiza kuyambitsa kuwonda chifukwa zimatulutsa mankhwala ofewetsa tuvi tolimba ndipo zimadumphitsa thupi la zinthu zopanda thanzi. Chifukwa chake, nkhuyu nthawi zambiri zimakhala gawo la mankhwala osiyanasiyana ochepetsa thupi.

Nkhuyu zilinso madzi ambiri (83 g) ndi potaziyamu (190 mg), zomwe zimapangitsa kuti zisakhale zofunikira. Monga zoumba ndi walnuts, zimakhudza ubongo, zimapangitsa kukumbukira kukumbukira komanso thanzi labwino. Chifukwa potaziyamu amachepetsa chiopsezo cha matenda a mtima ndi mitsempha, amapewa magazi.

Zomwe muyenera kudya: 5 ya nkhuyu ipereka 10% yamtengo wapatali wa calcium tsiku lililonse.

Onaninso:

• Zakudya 10 zapamwamba zokhala ndi zinc zambiri
• Zakudya 10 zapamwamba kwambiri za magnesium
• Zakudya 10 zapamwamba zomwe zili ndi ayodini wambiri
• Zakudya 10 zapamwamba zili ndi vitamini A wambiri